Build Muscle

A Weaklings Guide to Build Muscle – Why Eating Every 3 Hours Can Help You Build Muscle

Are you trying to build muscle? Do you want to get that ripped look? How about wearing a tight t-shirt that gets noticed?

Building muscle is an enjoyable process and it isn't limited to "certain" body types. Anyone can build muscle, although it's genetically easier for males.

So what's the best way of bulking up?

There are 3 key ingredients you need in order to get the best results:

  • Nutrition – food
  • Exercise – resistance training
  • Rest – time away from exercise

With all of these 3 elements you'll soon be on your way to building bigger, stronger, leaner muscles.

Nutrition

Much like a plant needs nutrients to grow. Your muscles also need the right nutrients to grow.

The first thing to get right is what you're eating. Stay away from foods which are high in saturated fats. Crisps, fried foods and fast foods can contain high amounts of saturated fats.

Get lots of protein. Protein is the ingredient your body uses to produce muscle. The more protein you eat; the bigger muscles you'll grow. Foods high in lean protein are chicken, fish, eggs, nuts, soya, whey and cottage cheese.

Eat smaller meals, more often. Eat every 2 to 3 hours. Aim to consume the following amounts per meal:

  • 30 grams protein
  • 20 grams carbohydrates
  • 5 grams of fat (non-saturated)

Exercise

Once you've got the nutrition sorted it's time to start training your muscles. This is where we'll put your muscles under pressure. By forcing your muscles to move heavy weights; they'll get stronger.

There are different exercises for different muscle groups in your body. It all depends what you want to target. Your arms, shoulders, legs or all over?

Exercises such as barbell curls, bicep curls and bench dips are all good at targeting the arm muscles. Whereas exercises such as leg curls, lunges, and leg squats will all target the leg muscles.

Rest

This is something that a lot of beginners get wrong. It's important to understand how muscles grow.

When you workout you're damaging your muscles. The muscle tissue fibers become broken. They get bigger when you rest and take in nutrients. So you need to rest before targeting the same muscle group again.

You should aim to take 24 to 48 hours rest between exercising the same muscle groups. This allows enough time for your body to recover and strengthen the muscles.

Resting involves sleeping (8 hours per night), eating the right foods and resting your muscles.

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